Susan - so GLAD to see you back, chicka! Everything will be okay, I know it...JC is so right when she says that workouts relieve stress. In the same vein, sticking to your routine of working out will definintely keep you focused IMO - just that time of taking care of YOURSELF so you can assist others, ya know? (I just hope that the London hotel I'm staying at has improved their exercise facilities - last year they were pretty bad - not what you'd expect from a 4-star hotel).
Mel - the split that Pam has you on sounds similar to the one I was doing prior to starting this round of CPB. Today I had legs - quads and hams that is - and it still feels weird not doing squats - she has me doing leg press instead. But I know how important it is to shake things up a bit!
JAN - I usually don't type in ALL CAPS but I must do it now. STAY AWAY - FAR AWAY - FROM ANDROS. Mel is absolutely right on when she says not to believe most fitness mag articles on supplements since they are selling the stuff...or carrying adverts selling the stuff. Think about it - if they worked wouldn't we all be lean and buff?
Check the following out from Supplementwatch.com:
Quote:
Description - Androstenedione is a "pre-hormone," meaning that it is an inactive precursor of another hormone – in this case, a precursor of both female (estrogen) hormones and male (testosterone) hormones.
Claims - Supplement makers claim that a 100-milligram dose of androstenedione increases testosterone levels by 300% over a duration of 2-4 hours
Theory - In the body, "andro" becomes active upon conversion to testosterone - the major "male" hormone responsible for muscle growth and other male characteristics such as growth of facial hair and development of a deep voice. Higher levels of testosterone are thought to help athletes exercise more intensely and recover faster. Use of andro is banned in some sports, but not others. It is widely assumed that andro may be consumed by some athletes in order to "mask" the fact they are also taking anabolic steroids such as testosterone.
Scientific Support - Unfortunately, there is not been a lot of credible research conducted on androstenedione as a dietary supplement. A recent study published in the Journal of the American Medical Association, however, concluded that androstenedione "does not increase serum testosterone concentrations of enhance skeletal muscle adaptations to resistance training" in young men with normal testosterone levels. The study found no augmentation of muscle size or strength when weight lifters used andro or a placebo pill. Of serious concern is the finding that andro supplements of 300 mg 3 times per day lowered blood levels of the "good" HDL cholesterol and increased levels of the “bad” LDL cholesterol (both by about 12%) and increased blood levels of two other hormones, estradiol and estrone, which have been associated with cardio vascular disease and breast cancer in women and pancreatic cancer in men. Although andro supplements increased androstenedione levels in the blood, there was no effect of short term or chronic intake on testosterone levels, muscle strength, muscle size.
In one study, an open-label randomized design was used to investigate the effect of androstenedione supplements in 42 healthy men (20-40 years old). Subjects received either 100 mg/d (15 subjects) or 300 mg/d (14 subjects) of androstenedione, while 13 subjects were used as controls (receiving no androstenedione) for 7 days. Results showed that levels of testosterone in the blood were significantly higher (compared to the control group) in subjects consuming the 300mg, but not the 100mg dose of androstenedione. Interestingly, blood levels of estradiol (estrogen) were also significantly elevated in these young men by both the 100mg and 300 mg doses of androstenedione.
In a similar study, 20 young men (aged 19-29 years) performed 8 weeks of whole-body resistance training and consumed either 300mg/day of androstenedione or a placebo. In another portion of the study, another 10 young men received a single 100mg dose of androstenedione to determine the effects on serum testosterone and estrogen concentrations. Results showed that blood levels of testosterone were not affected by short- or long-term androstenedione consumption, but blood levels of estradiol were increased by more than 50% compared with pre-supplementation values. Following 8 weeks of androstenedione consumption there were no differences between the placebo and androstenedione groups in terms of muscle strength, lean body mass or fat mass. In the androstenedione group, however, blood levels of high-density lipoprotein (HDL) cholesterol (the “good” kind) was reduced after 2 weeks and remained low after 5 and 8 weeks of training and supplementation. The overall conclusions of the study were that, androstenedione supplementation does not increase serum testosterone concentrations or enhance muscle strength (in young men with normal testosterone levels) – but that it may result in adverse health consequences (increased estrogen levels and reduced HDL).
Safety - Although no long-term studies have been conducted on the safety of andro as a dietary supplement, there is a fairly substantial body of literature concerning the adverse effects associated with other anabolic steroids such as testosterone. In particular, prolonged use of steroids can result in a number of dangerous side effects such as blood lipid abnormalities (elevated LDL and reduced HDL cholesterol) which may increase the risk of heart disease, promotion of hormone-sensitive cancers such as breast and prostate cancer and various liver abnormalities.
The psychological effects of anabolic steroid use are well-known and include increased aggression (‘roid rage), depression and psychosis. From an appearance standpoint, steroid use will almost certainly result in increased muscle mass - provided the right exercise program is being followed. On the down-side, however are other cosmetic changes such as acne, hair loss (baldness) and hair growth (back), reduced testicle size and breast growth in men. In teenagers, steroid use could fool the body into shutting off its normal hormone production and causing stunted growth.
Despite the clear evidence against anabolic steroid use in general, many andro manufacturers claim that since no safety studies have been conducted specifically on andro, we should not assume that it has the same adverse effects as excessive testosterone levels. The findings of adverse alterations in blood lipid profile, however, should be reason enough for intelligent consumers to avoid dietary supplements containing androstenedione unless specifically recommended by a nutritionally-oriented physician.
Value - Due to the lack of positive research findings and the potential for serious health risks from anabolic steroids and altered hormone profiles, androstenedione supplements should be considered to be of low value as a dietary supplement for healthy individuals.
IMO Citrimax is also overrated - it's been in 'fat-burners' for years. I'd suggest that you go to
www.leanandstrong.com and do a message archive search under Fat Burner and see what pops up...not good
CPB = Camp Pam B which is a menu/training program customized for each client's needs by Pam Brown who is amazing. Mel, JC, and a few others here besides myself have done it. I'd recommend doing at least 1-2 BFL cycles before taking on CPB.
Gotta cut this short as I have some more work on my desk - let's hear from y'all! Have a great day!
Like Maggie said - hang in there baby!
- but I love that feeling of having WORKED IT!
AGain, I am holding on to the fact that progress will be easily measured, and if I hadn't done it I would regret it later. 
I'm starting to really look at the amount I am eating for my meals and have decided to its too much. So I will be experimenting with cutting down the size.
it was my first lower body today - and the hamstrings get me everytime! -- basically just fell onto the couch and as for going to the toilet - well surely there's got to be a better way!
